9/1/2020

"TABATA" 8 SETS EACH (:20 on /:10 off)

TABATA 1 - Max WB Front Squats RX (20/14) CFC1 (14/10)

TABATA 2 - Max Push-Ups

TABATA 3 - Max Wall Balls

-Rest :30 b/t Each Tabata-

SCALING *Reps, Loading, Volume*… Keep loading light for the workout and consider having athletes complete BW Air Squats. Athletes should be able to hold unbroken for most of the workout. Your very deconditioned athletes can work for 10 seconds and rest for 20 seconds. *Movement Adjustments*... Back Squat -- If the athlete cannot Squat have them sub for Lunges. These can be performed in the Back Rack or Front Rack. Push-Up -- Sub for Knee or Box Push-Up. If the athlete cannot perform the Push-Up have them sub for DB Floor Press. WB Front Squat -- If the athlete cannot Squat they can perform Med Ball Deadlift or Med Ball Power Clean. Wall Balls -- If the athlete cannot go overhead they can go back to the front Squats. If the athlete cannot squat they can sub for Wall Ball Push Press